Running WOD

2 x 8 min TT, 4 min rest

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**Testing day! This is very similar to last week’s workout where you ran 1 mile twice with the rest in between based on how fast you ran your first mile. Today, the time domain for both the run and the rest are predetermined, and now it’s up to you to cover as much distance as possible. Can you cover as much distance as you did last week? This reminds me of workouts in the gym – task vs time priority. A “time priority” workout would be something like the benchmark girlWOD “Cindy” where the time domain is set and you need to complete the movements of 5 pull ups, 10 push ups, and 15 air squats as many times as possible (AMRAP) in 20 minutes. Using “Cindy” as an example again, if you completed 14 rounds of “Cindy” in 20 minutes a “task priority” workout would be doing 14 rounds for time (RFT) of 5 pull ups, 10 push ups, and 15 squats. Can you do it in 20 minutes or less?

This is an interesting way to see which format you favor, and which one you need work on.

Definitely get in a good warm up of easy running, dynamic stretching, drill work, and sprint work (200s and 400s) before going all out.

Try to maintain times within 5-8 seconds of each other. Time trial means go fast!

Enter your times HERE

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Warm up
3-5 min easy running/moving – include some skipping, grapvevine, etc
3-5 min dynamic stretching – high knees, butt kickers, straight leg raises, knee to chest stretch, walking hamstring stretch, air squats, jumping air squats, Cossack squats
Running drills – choose at least 2 from below. Repeat at least 3 times for reps (10/side) or distance (20+ meters)
Sprints 3-5x – fall and sprint, increasing the distance.

^Distance and time based workouts. If you have access to a Garmin or another type of GPS device that you can program in the distances/times, that would be ideal. Otherwise, make do with what you have.


Running Drills
– Hop and lean, aka ‘bunny hops’
– Alternating foot pulls in place
– Lean and pull – do about 10 pulls on one leg, then switch legs.
– Practicing foot pulls at a wall